After hard pieces: 2 x 15 minutes at 65-70% (+30 to +40 goal 1k/2k pace)
Rest: 1 minutes

6 X 2:00 at 2k pace or below/1:00 min paddling Rest.
Results: 1:45.6 (32), 1:46.1 (31), 1:48.8 (30), 1:49.8 (30), 1:50.0 (30), 1:50.7…

Warm up

Practice 2k Warm Up Sequence:
1. Dynamic Warm Up
2. 10-15 min erg at +20 to +30 your goal 1k/2k pace
3. 3 to 4 x 10-15 warm…

3 x 15 minutes at 60-65% (+35 to +45 goal 2k pace; EASY)
Rest: 2 minutes

1250 meters at (+1 to +3 goal 2k pace), Rest: 5 minutes
Then
750 meters at (0 to +1 goal 2k pace), Rest: 5 minutes
Then
5…

Practice race warmup

Warm up

TEMPO TRAINING (Focus less on pace, more on rhythm)

2 rounds of 5 x 45 seconds on at goal 2k pace/15 seconds OFF paddling at…

3 x 2500 meters at 65-70% (+30 to +40 your goal 1k/2k pace)
Rest: 1-2 minutes

2 x 20 minutes at 60-65%n(+40 to +50 your goal 1k/2k pace)
Rest: 2 minutes

Rates (4 min, 3 min, 2 min, 1 min x 2): 16, 18, 20,…

4 x 15 minutes at 70-75% (+20 to +30 your goal 1k/2k pace)
Rest: 2 minutes

"Maintenance row" - very busy at work and just wanted to get some meters in.

"Maintenance row" - very busy at work and just wanted to get some meters in.

ERG TESTING WARM UP
Then
2 to 3 rounds of 3 to 5 x 200 meters at -4 to -6 your goal 1k/2k pace
Rest: 2-3 minutes paddling

2 rounds of 5 x 200 meters at -4 to -6 your goal 1k/2k pace. Rest: 2-3 minutes paddling.
RESULTS=1:38-1:39 @34-35 spm

warmup

4 x 2000 meters at 65-70% (+25 to +35 your goal 1k/2k pace)
Rest: 2-4 minutes

2 x 20 minutes at 55-60% REGENERATION (+45 to +55 your goal 1k/2k pace)
Rest: 1-2 minutes

continued previous. 2 * 750. 1:47.6 (30), 1:49.6 (30)

4 * 750. First 2: 1:46.8 on both.

warmdown

2 * 15:00